Tag: Rosie

Goat Track

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WARMUP:
– SSH x30
– Merkins x10
– Peter Parkers x10
– Windmills x10
THE THANG:
Ran to Fort Mill Golf Club which has apparently moved to Augusta National status because we were turned away by the guy pulling the carts out. So a quick audible turned us around and headed back to the top of the steep hill on Withers St.

Here we would still play golf on something not nearly as nice as the course we planned to play. Nasty courses are commonly referred to as Goat Tracks.

9 Holes of Golf:
– Top of the hill is the tee box (perform 2 squats for the first hole, 4 for the second, etc.)
– Circular grass island in front of Fort Mill Baptist Church is the green (1 burpee for the first hole, 2 for the second, etc.)
– Run back and forth between the two points to complete 9 holes.

Most people got through the 7th hold before we needed to call it to mosey back.

MARY:
Took turns calling exercises for 5 min

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Back to school

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WARMUP:
THE THANG: 3.4 miles down to Gold Hill Elementary and up the back hill towards Walmart. Turn around and take a more scenic route back.
MARY:
ANNOUNCEMENTS: Christmas party, golf tournament
COT: prayers for my M and for me to remember that I need to focus on serving her through recovery and maybe even after.

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Black Betty Merkin Marathon

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WARMUP: basically warmup with some broga
THE THANG: moseyed To a hill for 11’s, back to COT for a board of Pain. Three rounds of five exercises and 3@ Reps each
MARY: we did do push ups to every time black Betty was said in the song
ANNOUNCEMENTS: <@UJKGM3VKJ> is now the official Form Police & Back blast Police
COT:

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DH is not a bad example

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WARMUP: SSH, Moroccan Night Clubs, Windmills, Low slow squats, Cherry Pickers
THE THANG: mosey to stage at WEP
100 – LBCs
Run a loop
90 – squats
Run a loop
80 – merkens
Run a loop
70 – flutters
Run a loop
60 – lunges
Run a loop
50 – big boys
Run a loop
40 – Freddy Mercury’s
Run a lap
30 – Burpees
Run a lap
20 – dry DOCKS
RUN A LAP
10 – diamond merkens
Run back to cot
MARY:
ANNOUNCEMENTS: newsletter
COT: what happens in COT stays in COT

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Debby downer

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WARMUP: since it was pouring we ran over to the movie theater to do the warmup and the thang…

Typical warmup
THE THANG:

Tabata routine…

4 rounds

Step ups r leg
Step ups l leg
Derkins
Irkins
Dips
SSH
BOMB JACKS
BURPEES

Ran lap

Sumo squats
Calf raises
Jumping lunges
Merkins
Wide arm merkins
“L” Off set merkins
“R”
forgot one

Ran lap

Flutters
LBCs
Grave diggers
Freddie mercuries
Plank jacks
Parker peters
Peter Parker’s
Mountain climbers

Ran lap

Mike Tyson’s
Diamond merkins
Toy soldiers
Big boys
American hammers
CDD
Wall sits
Monkey humpers

MARY: see above
ANNOUNCEMENTS: yep
COT: yep

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Debby downer

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WARMUP: since it was pouring we ran over to the movie theater to do the warmup and the thang…

Typical warmup
THE THANG:

Tabata routine…

4 rounds

Step ups r leg
Step ups l leg
Derkins
Irkins
Dips
SSH
BOMB JACKS
BURPEES

Ran lap

Sumo squats
Calf raises
Jumping lunges
Merkins
Wide arm merkins
“L” Off set merkins
“R”
forgot one

Ran lap

Flutters
LBCs
Grave diggers
Freddie mercuries
Plank jacks
Parker peters
Peter Parker’s
Mountain climbers

Ran lap

Mike Tyson’s
Diamond merkins
Toy soldiers
Big boys
American hammers
CDD
Wall sits
Monkey humpers

MARY: see above
ANNOUNCEMENTS: yep
COT: yep

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summer camp

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WARMUP: Mosey to theater parking lot for COP (SSH, fast LSS, reverse lunges, moroccan night clubs, mountain climbers)
THE THANG: Start with mini-4 corners with lunge walk and bear crawls in theater parking lot, mosey to road to Red Stone, mosey to first traffic circle doing 10 merkins at every 2nd street light. At circle do 3-legged starfish with 10 squats, 10 bobby hurleys, 10 dry docks, paying a toll of 1 burpee every time returning to the circle. Mosey back toward COT alternating karaokes, backwards run and run at every street light.
MARY: Circled up for peter parkers, parker peters, down dog, calf stretch, runners stretch, and of course, shavasana (or “have a nice day” as we say in Waxhaw).
Great to see the new Pax coming back. Keep it up guys. Missed you , wishing you a speedy recovery.

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